Nutrition for fuel and for recovery requires for focus to sustain performance and maintain health for endurance athletes. Understanding which foods are for fuel and which are for regeneration/recovery is important to ensure they are consumed at the right times for the desired effects. Natural, unprocessed foods are always recommended over packaged processed foods. Supplements should be kept to the essentials, there are no magic potions, all the essential macro and micro nutrients are in readily available in your local fresh food market. It is generally agreed that, with a good balanced diet, the only necessary supplements are a quality multivitamin and a protein / amino Acid supplement to aid recovery after 2 hour+ sessions.